Sufferfest - Defender

• Cycling
• 52mTime
• 76Stress
• 0.93Intensity
• 270Popularity

About this workout

The Sufferfest Defender workout features sustained efforts with 6 intervals of 3 minutes at 95% FTP, perfect for nailing that critical race pace you need for weekly group rides and time trials. This classic threshold session will sharpen your sustainable power and help define your FTP, ensuring you're ready for those explosive race moments.

Workout structure

• Warm-Up 2:10 min @ 45-65% (45-65w) 83 rpm
• Active 1:30 min @ 65% (65w) 85 rpm
• Active 1 min @ 75% (75w) 85 rpm
• Active 1 min @ 85% (85w) 85 rpm
• Active 1 min @ 95% (95w) 85 rpm
• Active 30 sec @ 110% (110w) 85 rpm
• Active 1 min @ 55% (55w) 85 rpm
• Active 2 min @ 115% (115w) 85 rpm
• Active 2 min @ 100% (100w) 85 rpm
• Active 2 min @ 97% (97w) 85 rpm
• Active 3 min @ 95% (95w) 85 rpm
• Active 3 min @ 93% (93w) 85 rpm
• Active 3 min @ 50% (50w)
• Active 2 min @ 115% (115w) 85 rpm
• Active 2 min @ 100% (100w) 85 rpm
• Active 2 min @ 97% (97w) 85 rpm
• Active 3 min @ 95% (95w) 85 rpm
• Active 3 min @ 93% (93w) 85 rpm
• Active 3 min @ 45% (45w)
• Active 2 min @ 115% (115w) 85 rpm
• Active 2 min @ 100% (100w) 85 rpm
• Active 2 min @ 97% (97w) 85 rpm
• Active 3 min @ 95% (95w) 85 rpm
• Active 3 min @ 93% (93w) 85 rpm
• Cooldown 2:30 min @ 55-35% (55-35w)